WOD / Blog
14 November 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
13 November 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (14 Minute Cap) 21 Wall Balls (20/14)(14/10) 15 Dumbbell Floor Press (50/35)(35/20) 9 Handstand Push Ups *Seated DB Presses (20/15) Stimulus/Focus: Great little triplet! […]
12 November 2026
Warm up: Coach’s Choice Strength/Skill: Rope Climb: Spend 10 minutes working the skill. WOD: For Time (20 Minute Time Cap) 50-40-30-20-10 Kettlebell Swings (1.5/1)(1/25#) Ab Mat Sit Ups 5-4-3-2-1 Rope Climbs Stimulus/Focus: Complete the KBs in big sets. Go unbroken on ab mat sit ups. Work on efficiency on the rope climbs. Cool Down: 3 […]
11 November 2026
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work out! Build up to your workout weight. WOD: McGhee As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups 9 box jumps F: 185-lb barbell, 20-inch box M: 275-lb barbell, 24-inch box Masters RX: 185/135 and step ups In […]
10 November 2026
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Dumbbell Push Press (50/35)(35/20) 1 Shuttle Run Stimulus/Focus: Just move! Find a steady pace and go! Each shuttle run completed will count […]
09 November 2026
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. lift on a 2-minute clock. WOD: 3 RFT (15 Minute Time Cap) 15 Thrusters (95/65)(65/45) 15 Pull Ups 400 Meter Run RX+: (135/95)(95/65) and Chest to Bar Stimulus/Focus: This will be taxing […]